What Do We Mean by Bladder Health?
The bladder is an expandable bag-like organ that sits in the pelvic area between your stomach and your legs. It is normally the size of a grapefruit but can expand and contract in size.
A healthy bladder is one that:
Empties 4-8 times every day (about every 3-4 hours)
Can hold up to 400 to 600 ml of urine
May wake you up once at night to use the toilet (also giving you enough time to get to the toilet)
Empties completely each time you go
Does not leak
Patients can actively participate in fighting some of the most common bladder health problems.
Working with your doctor to address your specific issues, you can tailor a strategy that fits your lifestyle. Below are some ways you can be proactive and take back control of your bladder health.
Let’s Get Physical
If you’re having bladder trouble, the last thing you think you may need is physical activity. But don’t be fooled! Regular physical activity is great for your cardiovascular system, but it’s also an effective way to reduce bladder leakage issues.
In contrast, prolonged sitting and low physical activity levels are linked with the development of lower urinary tract symptoms.
Effective exercises can include things like squats (which target your glute and pelvic muscles), and Kegels (exercises focused solely on strengthening the pelvic floor muscles).
How Much Liquid Are You Drinking a Day?
Ask your doctor if drinking fewer liquids throughout the day would be a healthy option. They can generally provide advice based on your health history, how much you work, your general activity level, and even the local climate.
The key, of course, is to balance drinking fewer liquids throughout the day and maintaining proper hydration.
And it probably goes without saying, but water above all other fluids is the best choice you can make.
Keep a Healthy Weight
Studies suggest there is a strong link between body mass index and bladder health. In other words, the heavier you are, the more likely you may have or will develop leakage.
Studies have shown that “each 5-unit increase in body max index (BMI) is associated with a 60-100% increased risk of daily urinary incontinence.”
Avoid Constipation
It’s an uncomfortable and even embarrassing topic, but constipation can have a big effect on bladder health.
Physiologically, the rectum is close to the bladder, so if you have large amounts of stool in your colon, it can push up against the bladder, causing it to contract when it is not supposed to. This can cause accidental ‘leaks’ or create the feeling of a constant urgent need to pass urine.
Professionals direct patients to eat enough fiber, which helps with regular bowel movements. Some medications can help as well so it’s worthwhile to talk to your doctor.
Consider Surgical (and Other) Options
There are a number of surgical treatments available to treat incontinence, many of which are minimally invasive, outpatient procedures.
Some patients find a urethral sling is the best option to treat bothersome stress incontinence (leakage of urine with activity, coughing, laughing, or sneezing).
For those with an overactive bladder, botox injections can be an excellent treatment option. And there are even artificial urinary sphincters that allow manual control of the flow of urine from the bladder.
The Norman Urology physicians are experts in the field of urology, and we can walk you through the best exercises and treatments that will be most effective in keeping your bladder healthy.
We have years of experience helping patients attain and maintain bladder health, and are also trained to perform many minimally-invasive, outpatient surgeries for those who would benefit.
We’d love to talk with you today!